Dofitness Training Highlights

In moments like this, your mind and muscles connect. Your body ignites. From start to finish, you own this place, driven by explosive and undefeatable energy, strength, focus, power, and performance. Always work hard and never look back! Great job to my clients for working hard and making things happen. 

PUSH YOUR STRENGTH TO NEW LEVELS

"Be not afraid of growing slowly, Be afraid only of standing still." -Chinese Proverb

A= Above, Accelerate, Adventure, Aesthetics, Affection, Aggressive, Ahead, Aim, Alive, Ambition, Angel, Approach, Ardor, Ascend, Attitude, Audacious, Aver, Awesome, Azimuth

**Choose challenging weight for each exercise
**No rest between exercises
**Use proper form on all exercises
**Use full range of motion for all exercises

ROUND ONE: Total Of 4 sets/Alternate between #1 and #2 until you have completed 4 sets/No Rest Between Exercises And Sets
1) Pull-ups- 10x
2 Push-ups- 10x
3)*After 4th set- Jump Rope- 250 times

ROUND TWO: Total Of 3 sets/Go down the line without resting/Rest 45 seconds between sets
1) DB Bench Squats- 25x (make sure to sit back on your squats and make sure that your butt taps the bench each time you squat)
2) Wall Sit- 1 min
3) Squat Jumps- 25x
4) DB Lunge Pulses- 25x each side (make sure to hold each 25th rep at the bottom for 20seconds/make sure to sit back on your pulses)
5) Wall Sit- 1 min
6) Split Squat Jumps- 50x

ROUND THREE: Total Of 4 sets/Same concept as ROUND ONE/No rest between exercises and sets
1) Wide Lat Pull-downs- 10x (Try to increase your weight for each set if you can)
2) Push-ups- 10x
3)*After 4th set- Jump Rope- 250 jumps (challenge for this round- no mess-up/you must start over each time you mess up)

ROUND FOUR: Total Of 3 Sets/Go Down The Line Without Resting/Rest Only 45 Seconds Between Sets
1) DB Step-Ups With High Knee- 25x each leg (use 23" box/challenged weight)

2) Split Squat Jumps- 1 minute (non-stop)
3) DB Walking Lunges- 100 steps (use challenged weight)
4) Box Jumps- 1 minute (non-stop)

Good Job! Workout Completed!! Always Work Hard!!!

DO AND BE

Success in life comes in cans, and failure comes in cant's!

Round One:
1) Elliptical- 10 minutes/Resistance- 7-9;increase every 2 minutes/Incline- 8; increase every 2 minutes/Strides Per Minute- 165-185 (If you can keep this pace for 10 minutes great...if not, please set your work load and incline for your specific fitness level. Try to make this a challenge that you work toward).
2) Body Weight Squats (no rest/continuous motion)- 100x
3) Push-ups- 10x
4) Body Weight Alternating Lunge Steps In Place (Stepping Forward)- 50x
*Make sure it is continuous without stopping
5) Push-ups- 10x
6) Body Weight Alternating Lunge Steps In Place (Stepping Backward)- 50x
*Make sure it is continuous without stopping
7) Push-ups- 10x + Sit-ups- 25x + Bicycle Pumps (2 pumps on each side)- 50x
8) Step-Mill- 10 minutes/Resistance 8-10; increase resistance every 2 min/For each minute that you are stepping, you will do the following: 1st-30 sec step on each stair; 2nd-30 sec. skip each stair. (If you can keep this pace for 10 minutes great...if not, please set your work load for your specific fitness level. Try to make this a challenge that you work toward).


Round Two:
1) Body Weight Walking Lunges- 1 lap around the track or 200 Lunge Steps
2) One Crunch + One Sit-ups (2=1)- 15 times
3) Core Plank- 1 minute
4) Six Laps around the track- on every 2nd lap- do 10 squat jumps at each corner
*For example- Run 1st lap regular/On 2nd lap do 10 squat jumps at each corner of the lap/3rd lap-regular…
*If you don't have access to a track- Run in Place 30sec + 10 squat jumps after each 30 sec mark (do this six times. You may also decide to create your own cardio challenge for this round. Always be creative! :)5) Core Plank- 1 minute
6) Roman Chair- (knees-to-chest)- 15x
7) On Bench- Reverse Crunches (roll knees-into-chest)- 25x
*keep your heels close to your butt/lead from your belly button not your legs
8) Wall- Sit- 30 sec + 10 Squat Jumps/Wall-Sit- 40 sec + 15 Squat Jumps/Wall Sit- 50sec + 20 Squat Jumps/Wall Sit- 60 sec + 25 Squat Jumps (watch your form/make sure you are sitting in an L (legs form an L-shape on your wall sit; Squat low and jump from the bottom and land in the bottom on squat jumps).
*ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall.

Nice Work...You Did It! Way To Get After It! :)

AMAZING Jumping POWER

This video shows a series of different box jump challenges at the end of each round of legs. There were single jumps on the high box, then on to two-motion jumps (start at the lowest point come up from your squat less than half-way up, go back down to your starting position and then jump on the box from the bottom of your squat...very tricky jumping style). Then a plate was added to the high box...then two plates to the high box...and finally ending with three plates on the high box. This was an amazing accomplishment and a huge challenge that was mastered. Mainly, because she is about 5'1 and she was ending each round with a variety of Intense Challenging Box Jumps. AMAZING JOB!!!!

The Ultimate Dofitness Monkey Bar Challenge

Improve Distance Running Performance With Resistance Training

Distance Running and weight training are polar opposites in most people's minds. Several studies show that resistance exercises, such as weight training and plyometrics, help INCREASE speed and running economy- the energy cost of running at a specific speed. Your ability to perform well in a fun-run, 10-k run, or a marathon depends on your running speed and fatigue resistance. Success depends on your ability to maintain a fast running speed. You can achieve this by improving your power output and endurance capacities. Build endurance by practicing over-distance training. Develop power through interval training- running at fast speeds for two or more repetitions with rest periods between. Studies show that weight training and plyometrics also help build power. Finish studies showed that runners who practiced plyometric training for 12 weeks took 30 seconds off their 5-K time with no change in oxygen consumption capacity. This study showed that runners must build power as well as endurance. So don't be afraid to include resistance exercise in your regimen, particularly explosive plyometrics, when trying to improve running performance.

Sports Med, 33: 539-552, 2003.

Get On That Treadmill

Do you want to burn loads of calories but don't have much time? Well, here is a solution for you...try treadmill walking or running up an incline. Going up hills burns calories at an incredible rate. For example, say you have a 160-pound man walking on a level treadmill at a leisurely pace of 2.5 miles per hour, which uses 4 calories per minute. That balloons to nearly 7 calories per minute when walking at the same speed up to a 10 percent grade and a whooping 10 calories per minute when walking up a 20 percent grade. Walking up small inclines increases the energy cost between 75 and 250 percent. Just as with any exercise, always start off conservatively and increase the incline and treadmill speed gradually. Increasing the grade on the treadmill- the world's most popular cardio machine- will help you melt the fat away while building nicely muscled legs. You have nothing to lose...so get on that treadmill and watch your body change. :)

Prevention, November 2003.

One Of The Fastest Ways To Build Up Your Fitness

So who wants to trim their legs, build muscle tone, and develop the muscle of a racehorse...IN RECORD TIME? That is what I thought...EVERYONE SEEMS TO WANT THIS, WHO WOULDN'T WANT TO BUILD UP THEIR FITNESS FAST. 

One of the best ways to do this is to add interval training to your fitness regimen. It will help you burn more calories than normal workouts and will definitely STOKE UP your metabolism for the rest of the day and night. So what exactly is interval training? Interval training is bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. And my clients will definitely tell you, I ABSOLUTELY DO NOT LIKE TO REST BETWEEN SETS. 

Interval training manipulates repetitions, speed, distance, and of course MY FAVORITE, REST! :) For example, you could run six sets of 400 meters on a track in 100 seconds, with 3 minutes rest between sets. Run more slowly for longer distances to build endurance and shorter distances faster to build speed and power. You may even spice it up (ALWAYS BE CREATIVE) and incorporate the two. You can do interval workouts for walking, running, cycling, swimming, rowing, and indoor weight training.

So your PLAN OF ACTION is to incorporate the full package in one...maybe include some side shuffles during your walk or a plyometric exercise after so many minutes...remember you can choose different reps, speed, and distance. Try hard not to rest to much between rounds of exercises, that way you burn more calories and you begin teaching your body to train hard. Remember, everyone is different...everyone is at different fitness levels. Don't go full force if you are just beginning an exercise regimen or if you have an injury you are dealing with. Go at your level and work up from there. DO NOT COMPARE YOURSELF TO ANYONE ELSE. Do what is right for YOU and for YOUR BODY! But most importantly, HAVE FUN. 

Your Personal Trainer, Human Kinetic Publisher, 1999.

Make sure you always look up! Whoa....that was close.

Make Your Body Into One Tough Machine

Hello All You Hard Working People Out There...I hope everyone is working hard on their exercise regimen and prepared for what is in store for each day. Remember, you are the captain of your ship...it all comes from you. It is up to you to work hard and give it 100% . It is up to you to and only you.

Do not be afraid to up the INTENSITY. You must generate a large amount of intensity to stimulate the most positive changes in your physique. For example, when you are doing cardio, it is not the intensity that has an affect on how many calories you burn during a run or bike ride of a specific distance. It does HOWEVER, AFFECT HOW MANY CALORIES YOU BURN AFTERWARD.

Many times I have people ask about keeping their intensity level in the fat loss zone when they are doing cardio. Sure for some, that may work or they may be content with that level of training. BUT I AM a big believer in all-out intensity. You must understand that the purpose of intensity is to build a strong foundation within yourself. It also has an enormous effect on how much you will burn after you train, which will also help you to live a long and strong life. You want to make your body into one tough machine...able to handle anything, and most importantly burn calories and body fat even when you are sitting down or even sleeping.

The more intense the exercise, the more and longer your post workout metabolic rate is elevated and the more calories you burn. In a study published in Medicine and Science in Sports and Exercise, triathletes who cycled at 75% of their maximum rate of oxygen consumption (VO2max) for 20 minutes, burned more calories after their workout, compared to after cycling at 50% VO2max for 30 or 60 minutes.

Another study, published in Journal of the American College of Nutrition, compared metabolic rates following two equal calorie-burning workouts: a short duration, high-intensity workout (51 minutes at 75 percent VO2max) and a long-duration, low-intensity workout (78 minutes at 50 percent VO2max). The high intensity workout resulted in a higher post-workout metabolic rate.

So again, I can not stress it enough...THE IMPORTANCE OF INTENSITY. You will be amazed of what your body can do and how it handles the pain and suffering that comes along with high-intensity workouts. In the end, you will feel better, you will lose weight, and you will be able to go the distance with an enormous drive. GO GET IT! BE STRONG, BE FEARLESS, BE INTENSE!

IMPROVE OVERCOME SUCCEED

Unfortunately, getting injured is part of life for any hard-training athlete. It's inevitable at some point during your career in the gym. But it is how you handle the injury that determines the outcome and how quickly you recover or heal. First, follow the RICE  principal of REST, ICE, COMPRESSION, and ELEVATION for the first week after an injury occurs and eat PLENTY OF GOOD NUTRIENT-RICH FOODS. You must consume extra protein, Vitamin C and Zinc to help speed recovery.

Try taking a Glucosamine supplement. Glucosamine helps repair connective tissue and will shorten your time away from the gym. Make sure to maintain your weight while recuperating...doing so will change your metabolism and slow down your healing abilities. Remember, it is always about the little things you do that will help you improve, overcome, and succeed. :)

Tips For Flexibility Training

When it comes to "The Big Three" of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. 

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. 

How can you include an effective flexibility workout in your fitness program? Here are some guidelines: 

1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience.

2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). 

3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training. 

4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions. 

5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. 

6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this. 

7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching. 

8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness. 

9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. 

10. Do It Consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated practitioners of regular stretching!  :)

DOFITNESS TRAINING STATION

TWO INTERLOCKING PARTS OF ONE WHOLE...

TWO FORCES PAIRED LIKE SOUND AND ECHO...
LIKE LIGHT AND SHADOW.

ONE INTERCONNECTED PROCESS

Strengthen Your Abs For Better Performance

Fire Up Your Inner Drive And Push

GO HARD OR DON'T GO!

ROUND ONE: Four Sets

*Use a basketball court/Start at the end line
*Or go to park and make your own lines...BE CREATIVE!

1. Sprint to the free-throw line/Touch line with your hand/Sprint back to the starting point (end line)

2. Sprint to the half-court line/Touch line with your hand/Sprint back to the starting point

3. Sprint to the opposite free-throw line/Touch line with your hand/Sprint back to the starting point

4. Sprint to the opposite end line/Touch line with your hand/Sprint back to the starting point

5. Rest 30 sec and repeat until all sets are completed

Goal Time: 32 seconds for each set

ROUND TWO: Three Sets/Pick Challenging M.B.

1. M.B. Chest Passes against wall- 1 min

2. M.B. Squat Jumps- 30 sec

*Hug m.b. into chest

**After 3rd set>Rest 1 min and move on to the next round

ROUND THREE: 2 min challenge

*Use Basketball Court/Start at the end line

1. Sprint to the free-throw line closest to you (Fwd)/Touch line with foot

2. Sprint back to the end line (Backwards)/Touch line with foot

**How many back and forths can you do in two minutes?

**Goal Number is: 30

Rest 1 minute after challenge

ROUND FOUR: 3 SETS/Do Not Rest

1. M.B. Squat Jump Toss- 20x

2. M.B. Overhead Throw to ground-20x

*Make sure legs do not bend

**Rest 30 seconds

ROUND FIVE:

*Use a basketball court/Start at the end line

1) Tuck Jumps- 15x + One Lap Sprint (Forward)

*Stand shoulder-width apart/jump up/bring knees up the chest/grasp knees with hands before the feet return to the floor/land in a standing vertical position/repeat the jump immediately (do not pause)

*Sprint from the end line to the opposite end line/Goal Time: 10 sec

2) Side Lateral Jumps over 5 barriers + One Lap Sprint (Forward)

* Set up a row of 5 cones/hurdles/barriers approximately 3 to 6 feet apart

*Stand alongside the first object/jump vertically but push sideways off the ground/bring the knees up/go through each barrier without stopping & without knocking over barrier (leading with right side/then go back opposite direction)/Jump for 45 seconds/Count how many jumps you do/when 45 seconds are up go right into your sprint (same as above/Goal Time: 10 sec)

3)Wall Taps- 30 sec + One Lap Sprint (Backwards)

*Face the wall/Arms are up over head/jump and tap wall with hands (jumps will be similar to small bounces)/Jump for 45 seconds

*When 45 seconds are up go right into a backward sprint from one end line to the opposite end line

4) Forward Jumps over 5 barriers + One Lap Sprint (Backwards)

*Set up Cones same as #2 drill

*Stand shoulder-width apart facing 1st cone/jump over each barrier/landing on both feet at the same time/think of your body as one unit>use a double arm swing to explode forward over the barrier/when you get to the end of the line of cones/do a 180 jump turn and continue jumping over cones/Jump for 45 seconds/Count how many jumps you do in 45 seconds/when 45 seconds are up go right into your sprint (backwards)/Goal Time: 10 seconds

Cool-Down & Stretch> 5-10 minutes

The End!